Category Archives: Workout of the Day

Monday

A.

5 sets: 2 segmented clean deadlifts + 1 hang power clean 

3 sets: 1 segmented clean deadlift + 1 hang power clean 

B.

For Time:

21 hang power cleans (155/105)

42 alternating single arm DB snatches (50/35)

100m run

15 hang power cleans 

30 alternating single arm DB Snatches

100m run

9 hang power cleans

18 alternating single arm DB Snatches

100m run

Friday

A.

4 sets: 8-10 split squats/leg 

B.

5 sets:

3 mins amraps, rest 2.5 mins between sets:

set 1: 

   50 DUs, 21 burpees over the bar, max hang power clean and jerk (95/65)

set 2: 

   50 DUs, 18 burpees over the bar, max hang power clean and jerk (115/75)

set 3: 

   50 DUs, 15 burpees over the bar max hang power clean and jerk (135/95)

set 4: 

   50 DUs, 12 burpees over the bar, max hang power clean and jerk (155/105)

set 5: 

   50 DUs, 9 burpees over the bar, max hang power clean and jerk (185/135)

Wednesday

A.

5 sets:

4-4-3-3-2 strict press

3 sets: 4-6 strict pull ups, 2 sets: 3-5 strict pull ups 

B.

7 min amrap:

3-6-9-12-15-18….

overhead squats (95/65)

TTB

3 mins rest

7 min amrap:

200m run

16 single arm hang DB clean and jerk (8/arm) 

Tuesday

A.

5 sets: 

5 Front Squats @ 32X1

B.

for time: 

30 Curtis P’s (135/95)

at 0:00 and EMOM 6 burpee buy in

Curtis P = 

1 power clean + 1 front rack lunge/leg + push press

Thursday

both amraps are performed with a partner. alternate full rounds with your partner.

15 min amrap:

15/12 cal row + 10 power clean and jerks (95/65)

~rest 3 mins~

15 min amrap:

200m run + 15 OHS (95/65)

Wednesday

A.

5-5-4-4-3 strict press

4 sets: 10 DB bench press

B.

15 min amrap:

3 rounds:

   7 Thrusters (75/55)

   7 Pull-Ups

   7 Burpees

300m run

3 rounds:

   7 Thrusters (75/55)

   7 Pull-Ups

   7 Burpees

300m run

3 rounds:

   7 Thrusters (75/55)

   7 Pull-Ups

   7 Burpees

Tuesday

A.

EMOM for 16 mins (8 sets):

odd mins – 1 front squat

even mins – 2 back squats

B.

5 sets:

In 90s complete:

12 KB suitcase deadlifts (53/35)

12 KB front squats

max calorie row

rest 90s between sets